OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep
3 Sets:
50ft Double Dumbbell overhead carry (each side)(Every 10 ft perform 3 strict press)
20 Banded Bicep Curls
5 Single Leg Box Jump (each leg)
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
5-10 Minutes Moving through:
1:00 Ski OR Row (easy/moderate)
4 Single Arm Dumbbell Thrusters (each side) (moderate)
8 hanging scap retractions, 4 kip to swing, 2 knee to chest
48 Single Unders, 16 Plate Hops
5. Workout Prep
1 Set (at workout pace):
2 Dumbbell Thrusters (at workout weight)
3 Toes To Bar
12 Double Unders
8 Dumbbell Thrusters (2×35/20)
12 Toes To Bar
48 Double Unders
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
48 Double Unders
Target Rounds: 15+
Minimum Rounds before scaling: 10
STIMULUS and GOALS
How to Pace: STEADY. This Open workout is all about pacing correctly from the beginning. You want to pace round 1 so you can keep your last round at the same speed or even faster. Build intensity as you go. 20 minutes is a long time!
How it should Feel: CARDIO & PAIN!! This one is going to hurt. The cardio can be the most of the workout if you pace correctly. The pain will come in near the end, but once it shows up, it’s not leave until it’s over. Make it aerobic as long as possible. At the 15 minute mark or so, settle into the discomfort and use counting the reps as a distraction over waiting for the clock to finish for you.
WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: These will be challenging to hold onto unbroken throughout but we want you to if possible. Rest a little extra before and after sets as needed. Breathe through and use the hips to rocket the weights off your shoulders.
Toes to bar: These will add up with grip fatigue but we want you to focus on tight core and fluid kipping which can save you in later rounds
Double Unders: We’d love for these to be as much active recovery as possible. The more you can keep your heart rate under control with unbroken sets the better.
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